Calcium is an essential nutrient for bone health and bone density. It’s naturally found in milk, salmon, almonds and leafy greens like spinach and kale. Research shows that dietary supplementation of calcium and vitamin D. Can help decrease the risk of fracture (breaks in bone) in postmenopausal women.
The Recommended Dietary Allowance (RDA) of calcium is 1,200 milligrams per day for women aged 51. And over and 1,000 milligrams per day for men aged 51 and over. However, many postmenopausal women consume less than this recommend amount.สมัคร UFABET
Experts recommend that older adults supplement. With 400-800 milligrams daily (in addition to calcium from foods) to ensure adequate calcium intake and protect bone health. It’s important not to exceed the RDA as very high levels supplementation have associate with increase risks of kidney stones and heart attack.
Before starting any new supplement, speak to your healthcare provider. They can help you determine the appropriate dosage based on your dietary habits, age and risk of bone loss.
Supplement With Vitamin D
Research supports the supplementation of vitamin D for bone health alongside calcium supplementation. Vitamin D is an essential nutrient that aids absorption from food and optimal functioning of the immune system and muscles. Low levels can lead to weaker bones and osteoporosis over time.
National Institute of Arthritis and Musculoskeletal and Skin Diseases: Important for bone health.
Many adults are deficient in vitamin D. Which is obtained through sunlight exposure and dietary sources like fatty fish (such as salmon), fortified milk and milk products, and fortified cereals.